Spinervals 9.0

Didn't exactly have enough time to finish this entire workout (2 hours), but got through at least 60 minutes. It included several 1 minute 100% efforts, and tempo ladder that started at 5 minutes and ended with a 1 minute all out effort, with 1 minute rest periods. These workouts are tougher than they feel, as indicated by my heart rate. I averaged about 150 for the whole hour, and that's including the rest periods sprinkled throughout.